High Protein ANZAC Cookies

Ingredients

·         4 Egg Whites

·         ½ Cup Oatmeal

·         2 Scoops Vanilla Protein Powder

·         ½ cup desiccated coconut

·         2 tablespoons golden syrup

Directions

Preheat oven to 170°C. Place the egg whites, oatmeal, protein powder and coconut in a bowl and mix well. Pour golden syrup into the dry ingredients and mix together until fully combined. Roll tablespoonfuls of mixture into balls and place on baking sheet coated with cooking spray, pressing down on the tops to flatten slightly. Bake for 12 minutes or until golden brown. Makes 10 Cookies.

Enjoy!

This week’s episode of Oxygen TV is fairly quick but a relevant topic to touch on.  It’s something we were talking about last Monday but the theme of Focus is important, especially again today.

We had a bit of a cold snap this morning that kept a few people away from Kiama Boot Camp.  Normally after the Easter weekend we’d have a pretty busy Tuesday with lots of people keen to burn off the chocolate and alcohol from the long weekend.  But numbers were down a bit and I know the weather played a part in that.

You see, when there no Focus, no specific goal driving you to get out of bed and hit training, it’s all to easy to sleep in and justify it to yourself somehow.  Add some unfavourable weather and training slips even further down the priority list.

But what happens if it’s cold again tomorrow? And the next day.  And then it rains.  And then it’s Winter and it’s even colder.  You get where I’m going with this and it all spells bad news for your training and ultimately your results.

AND EVERYBODY WANTS RESULTS!

So whatever result you’re after, Focus on it and use the SMART Goal setting strategy to turn it into reality.

This week’s episode of Oxygen TV covers three different strategies that will help you maximize your metabolism.  Here at Kiama Boot Camp we are constantly trying to educate our clients on the benefits of maximizing metabolism.  In this video we share the three best ways to do it.

1.  Strength Training

Builds muscle and higher metabolic rate that will burn more calories post exercise and at rest.

Because muscle is very metabolically active tissue it requires energy to just maintain it.  Building muscle will help you achieve a lean physique as demonstrated by this picture:

2.  Interval Training

High intensity cardio burns up calories during your session but like strength training, it has the after-burn effect that keeps your metabolism elevated for up to 48 hours afterwards.  High intensity cardio also tends to make use of your Type II muscle fibres which keep us athletic, young and youthful.

3.  Nutrition

The quality and timing of your nutrient intake is one of the most important factors for maximizing metabolism.  It all starts with breakfast and getting your engine revved up.  Then regular 3-4 hour meals or snacks will keep your metabolic engine ticking along.  Of course you need to be eating the right type of food with lean protein, complex carbohydrates and healthy fats comprising the make up of your meals.

So, this particular friend is always talking about the problems in her relationship.

Now I’m no Doctor Phil, but it doesn’t take a genious to figure out her focus is all messed up.  As a Kiama Personal Trainer, clients often reveal some pretty personal details and you become their personal counsellor.

I’ve consoled clients through several divorces, cheating spouses, deaths in the family and a number of other stressful situations.  Stuff nobody should have to deal with but hey, that’s life isn’t it?

If you’re starting to think “Dave you’re venturing out of your area of expertise a bit”, but I’m not.  A big part of my job every day as a Kiama Personal Trainer is tapping into clients mental state of mind to improve their focus and thought processes.

Often you give others the opportunity to create your happiness, and many times they fail to create it the way that you’d hoped.  Why? Because the only person is in charge of your happiness – YOU!  So even your partner doesn’t have the control to create your happiness.  They simply have the opportunity to share in your happiness.

For relationships to really work, we need to focus on what we appreciate ab out the other person, not what we don’t like.  Whatever it is we focus on, we attract more of the same.

So here’s 5 quick tips you can use to start improving your relatioinships starting with you first.

1.  Your job is you.  Unless you fill yourself up first, you have nothing to give anybody.
2.  Treat yourself with love and respect and you will attract people who show you love and respect.
3.  When you feel bad about yourself you are blocking out all the good and attract more people and situations that will continue to make you feel bad.
4.  Focus on the qualities you love about yourself and that will begin to show you more great things about you.
5.  To get the most out of your relationships focus on what you appreciate about the other person, not your complaints.

So, to celebrate relationships, we’re throwing a Valentine’s Day sale unti 5pm Monday 13th February with a buy 1 get 1 free special.  There’s TWO deals

Purchase 1 month unlimited Kiama Boot Camp for your partner and we’ll give you an extra month on your membership ($199 Value).  Purchase 3 or more and we’ll throw in 3 VIP Consultations to keep your partner focussed.

OR

Purchase 1 PT session for your Valentine and we’ll give you one too. ($52 value).  If you buy 12 or more PT sessions, we’ll throw in a FREE month of unlimited Kiama Boot Camp sessions to give them  mroe accountability.

Give them the opportunity to share in your happiness.

Who loves ya?

Today’s Thursday Thought is highly appropriate given the barrage of testing Oxygen clients have done this week.

Now is the time to…….

Test your limits

To find your real capabilities you must push yourself through your comfort zone. Find what you think are your boundaries then challenge them.  When you see they’re illusions – push harder.

If everything seems under control, you’re not going fast enough.”  Mario Andretti (World Champion Race Car Driver)

And while we’re on the subject of pushing the boundarires and stepping out of your comfort zone REGISTER NOW for the Oxygen Member Event of the Month.

If you were part of the first Kiama Boot Camp Road Trip this might ring a bell……

Remember, now is the Time to test yourself.

Now there’s even extra attention throughout the region as the below photo demonstrates. The group pictured here in Orange at our very own Hindmarsh Park training grounds in Kiama is none other than the Wests Tigers Rugby League team. As well as they may be playing on the field at the moment, they just couldn’t seem to match you guys with the Boxing rounds you’ve been smashing out lately. It certainly was interesting to see the methods and training protocols the Personal Trainers were using with these professional athletes and it reinforced to me just how fit and committed our Oxygen members are.

Wests Tigers in action. They might have Marshall, Tuqiri, Farrah but I'd still rather have Starling, Philp and Miller on my side...

On the topic of attention, as a Kiama Personal Trainer I was interviewed last week by the Illawarra Mercury about “ways to stay motivated through the cooler months”. This article will be published next Wednesday with photographs from TONIGHT’S Interval Run session. The photographer is coming down for 6pm tonight so I ask everyone to turn out in force with your Oxygen shirt or singlet on. When you consider there’s no Saturday Boxing session and no classes AT ALL on Monday, you’re gunna need tonight’s session to get a head start on all those Easter eggs and Hot Cross Buns that’ll be consumed this weekend!
So in summary, you’re as fit as a professional footballer, I‘m proud of you and you need to get to class tonight to make up for the Easter calories! Happy Easter from all of us at Oxygen Kiama, drive safe this looooong weekend and don’t forget Stretch 6am tomorrow morning then no classes until next Tuesday.

The Metabolic Jumpstart

The Metabolic Jumpstart is created by Matt O’Neill, one of Australia’s top Nutritionists and a regular on Channel 7′s Sunrise and Morning Show Programs. He is also the Weight Loss Coach for Men’s Health Magazine (Aust). His trusted advice has helped millions of people enhance their diet, wellbeing and body shape. He has delivered over 1000 media interviews, hundreds of seminars and has presented in 8 countries.

Matt O'Neill

Matt is on a mission- Mission Metabolism – to Jumpstart the nation (and the world) to eat well, be active and maintain a healthy metabolism. Please join in… it’s the Jumpstart we all need! If you’re not on board yet, I encourage you to visit www.metabolicjumpstart.com and quote OXYGEN as your referral code. It’ll be the best $30 you could spend! Oxygen Health & Fitness is privileged to be working with Matt O’Neill as an Official Partner in Mission Metabolism.

Oxygen Health & Fitness

Why do we need it?

Because to truly get amazing results you NEED to combine a balanced exercise program with nutrient rich foods. How many people do you know that exercise all the time and have a fitness program but their shape and figure has barely changed? Conversely, how many people have you met that eat well or have been on this diet or that diet and still aren’t fit and healthy? The people who succeed at being fit, lean and healthy are those that combine both exercise and nutrition. If weight loss is your goal, it is NOT negotiable!

Effort and energy saving devices like remote controls, electric car windows and computer-bound jobs rob us of our calorie burning movement. Junk food fills us with nutrient-poor calories from bad fats, sugar and white, fluffy carbohydrates that don’t even fill you up.

And there’s information overload about health, nutrition and fitness. Eat this one day, drink that the next. Many diet and weight loss programs just add to the confusion, reduce your metabolic rate further and make matters worse. In fact, many so-called weight loss experts are simply lying to you about how your metabolism works.

Which Plan is right for you?

Metabolic Jumpstart is different because your diet plan is metabolically matched for your needs. You choose if you want to lose weight fast, take your time to drop a few kilos, maintain your figure and fitness or bulk up.

Nutrient-rich eating targets show you the correct amount of each food group to eat each day, so you can be confident you are getting all the nutrients to optimise your metabolic function.

You can ‘Mix & Match’ your foods using the simple guide and Ready Reckoner. This gives you the flexibility and know-how to Tune-Up your plan.

I encourage anyone who has questions regarding their nutriton program to add their comments to the bottom of this blog post so we can all learn together. Chances are if you have a question to ask, someone else is thinking the same question? Post your diet and nutriton questions below.

Oxygen Boot Camp Explosion

Early morning boot camps and group fitness are the new wave in fitness.  They are exploding across Australia and the rest of the world for 2 synergistic reasons:

1. Members report getting better results faster than with any other fitness program and;

2. People have fun doing it, explaining why they stick to it and get better results.

Added to this phenomenon are current TV shows like The Biggest Loser, the general time of year with New Year’s Resolutions, and parents having a bit more free time with kids being back at school. Many people now know that Australia’s girth has grown to become the Number 1 most obese nation on the planet. Everyone is so busy and time crunched,  most struggle to fit exercise into their day and when pressed it’s the first thing they drop. But we also know it’s time to do something about it.

When you make fitness the first part of your day, before anything else can interfere, it makes it more achievable to fit it into your day.  And when you add a structured environment of supportive people led by experienced fitness professionals, participants really thrive.

I can’t tell you how many people I have spoken to around town who have mentioned they have seen an ever growing tribe of blue singlets at Hindmarsh Park, Black Beach, The Blowhole, Surf Beach, everywhere in Kiama.  This exposure has been great for us also and the feedback we get is always so positive with comments like “what a great idea being outdoors”, “they all work really hard” and “those fitness fantatics in the park”.

So as a special gift to you and to thank you for your continued support, we want to share the love with you this Valentine’s Day with a 2 for 1 offer. Purchase any Personal Training Package and we’ll gift your loved one with a Package equivalent to half of yours.  Eg, purchase a 24 pack for yourself and we’ll gift your loved one with 12 Personal Training sessions.  Purchase 100, we’ll gift your loved one 50.

Share the love

It’s a special gift for that special person in your life but hurry this offer expires midnight 12th February 2010.  Conditions apply.

Contact Oxygen Health & Fitness on 4233 2963 or email info@oxygenfit.com.au